My brother is very athletic, and after getting back from practices at 10 PM, he’s particularly hungry. So, what is he to eat?

After visiting Deliciously Ella in London, we tasted a delicious peanut butter oat smoothie. Naturally, I had to recreate it.

I like to think of this as the ultimate post-exercise recovery snack. According to health line, people should aim for a 2:1 or 3:1 ratio of carbs to protein post-workout. Let’s dive into the nutrition!

• Protein powder. It’s got over 30 grams of protein (depending on what protein powder you use). Protein is important after a workout because during a workout, you are basically breaking down your muscles. Protein helps repair them. BUT, protein is best absorbed when paired with carbs.
• Banana. Enter bananas! They are high in healthy carbs, which help restore the body’s level of glycogen (repairs damaged muscles). One study found that banana metabolites actually “knock down” a gene that promotes pain and inflammation post-exercise.
• Peanut butter. Peanut butter has 8g of protein per 2 tbsp.
• Oats. A source of complex carbs post-workout! They also have a variety of phytochemicals, including avenanthramides, with anti-inflammatory properties. Oats are also a great source of solute fiber which keeps your stomach satisfied.

For the unflavored protein powder, I like Garden of Life’s one the most. It has 22 grams of protein per scoop (28 grams), and it’s raw. You can use whatever protein powder works best for you.